Strength
1A) Bench Press
Performance: 5/3/1
Add up to an additional 5lbs to your training max from last cycle.
Fitness:
1B) Horizontal Ring Row
Conditioning
5 Rounds for time:
15:00 time cap.
Conditioning
For time:
Fitness:
Strength
1A) Back Squat
Performance: 5/3/1
Add up to an additional 10lbs to your training max from the previous cycle.
Fitness:
1B) Handstand Push Up Negative
Conditioning
With a partner, alternating full rounds, complete 3 rounds each:
The hang squat cleans and lunges must be done unbroken.
Strength
4 Rounds not for time:
Conditioning
For time:
*Every 2:00, including at 0:00, row or bike 12/10 calories.*
20:00 time cap.
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